CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike :30 Step Overs :30 Up-Downs :30 Shoulder Taps Compete Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 – 12/9 Cal Bike MIN 2 – Max Burpee Box Jump...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 10 Slam Ball Deadlifts 5/5 Single DB Deficit Scap Push-Ups* 10 Alt. DB Around the Worlds 5 Plank to Pike + 2 Piked Shoulder Taps** *One DB will be on DB one hand on the floor. Complete Scap PU w/...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (10 SETS 3 Weighted Pull-Ups*) *Option to increase weight or use the same weight across for all 10 sets. Pull-Ups must be performed unbroken. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | Repeating some of these fun tests from mid-April!...Read More